One of the greatest things about the community of CrossFit is meeting great people… one of the hardest things is saying goodbye. Prince Nwagbara, thank you for your loyalty and commitment to Port City CrossFit, you will truly be missed. If you ever decide to move back or come visit, you always have a gym home! Best of luck to you in your future endeavors.
Open gym 9-12
WOD @ 10 am
Weightlifting @ 10 am
Open gym 11-1
4×5@75% (2 sec pause at chest)
Barbell Bent over row
*Superset bench and rows together.
15 Power snatches 95/65
10 Over the bar burpees
Snatch high pull + power snatch + OH squat
Power clean + Front squat + power jerk